Saturday 3 May

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 3 kipping handstand push-ups + :30 FLR on ground

PM
A. Squat snatch from blocks mid-thigh, build to a max
B. Clean-grip deadlift, 3 x 4-6, 31X1; 3:00 rest
C1. Ring dips, 6 x 2-3, 20X1; :60 rest
C2. Strict pull-ups, 6 x max, 21X0; :60 rest
D. Abwheel roll-outs, 3 x 10 slow & controlled; rest as needed to ensure quality reps

AM weight @ home: 171
PM weight @ gym:  175 (including belt)
(WTF?)

AM:
complete; 500-650 cal/hr; all HSPU and FLR unbroken - HSPU felt fantastic today! (blue gymnastics mat)

PM:
A. 120, 125Fx2
B. 185(6), 225(4), 225(4)
C1. +5(3), +10(3), +15(3), +20(2), +20(2), +20(2) - PR
C2. 4, 4, 3, 3, 3, 3 - all pronated grip
D. complete

Felt a million times better today than I did on Thursday.  Haven't snatched off the blocks in 2 years, so that was interesting.  Using the biggest block is just about the right height.  CGDL limited by thumbs only - probably would have been able to get 4 reps at any weight between 205-245, but hanging on for a 5th or 6th at that tempo wasn't happening today.

Ring dips and strict pullups felt solid (even though I've gained 2lbs in the past 2 weeks...wtf?).  That's a HUGE improvement on ring dips since the last time I did them (May-June 2013).  Stuck to tempo on the ring dips, but had a harder time on the pullups - I think I was going slower than 2 seconds on the way down, and on the last 2 sets hung at the bottom for a little more than a second before the 3rd rep.  These were  much harder doing pronated grip - usually do mixed on these.  Don't know why I felt like doing them pronated today.

First time using the abwheel.  Had a death grip on it, and felt like my arms were shaking more than they should be.

Solid day!

Oh, and I'm going to keep a food log until the next time I have to weigh myself.  Because that was mildly upsetting.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Lunch
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocado - Californian, Raw, 84 g	135	7g	12g	2g	0mg	3mg	1g	6g
Trader Joe's - White Jasmine Rice, 1/4 cup - Dry	160	35g	0g	3g	0mg	0mg	0g	0g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Kirkland - Ground Sirloin Beef Patty 1/3 lb, 1/3 lb	330	0g	23g	30g	100mg	80mg	0g	0g
Sweet Potato - Sweet Potato, Raw, Unprepared, 180 g	156	45g	2g	2g	0mg	123mg	9g	5g
Snack
Trader Joe's - Non Fat Cottage Cheese, 1 cup	140	10g	0g	28g	0mg	780mg	10g	0g
Strawberries - Raw, 5 medium (1-1/4" dia)	19	5g	0g	0g	0mg	1mg	3g	1g
TOTAL:	2,000	180g	79g	167g	260mg	1,387mg	28g	21g